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Spaghetti Squash Bolognese

Spaghetti Squash Bolognese - grain-free "pasta" with meat sauce for a low-carb, healthy keto dinner recipe

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 10 mins
Servings: 4 to 6 Servings
Calories: 399 kcal
Course: Main Course
Cuisine: American

Ingredients

For the Spaghetti Squash:
  • 1 large spaghetti squash see note*
  • 1 Tbsp algae oil or avocado oil
  • 1/4 tsp sea salt
Bolognese:
  • 2 Tbsp algae oil or avocado oil
  • 1/2 medium yellow onion finely chopped**
  • 5 cloves garlic minced**
  • 1 Tbsp dried oregano
  • 1 Tbsp dried parsley
  • 2 tsp paprika
  • 2 tsp dried thyme
  • 2 tsp dried rosemary
  • 2 tsp dried basil
  • 1/4 tsp cayenne
  • 1 lb grass-fed ground beef
  • 1 tsp sea salt to taste
  • 1 28-ounce can crushed tomatoes
  • 3 Tbsp tomato paste
  • 2 tsp pure maple syrup optional

Instructions

Roast the Spaghetti Squash:
    Cup of Yum
  1. Preheat the oven to 415 degrees F. Cut the tip and tail off the spaghetti squash and use a metal spoon to scoop out the seeds and innards.
  2. Drizzle the flesh with algae oil and sprinkle with sea salt. Place squash on a baking sheet cut-side down, and roast 45 to 50 minutes, or until very tender. Remove from oven and allow squash to cool enough to handle.
  3. Use a fork to release the spaghetti squash strands and transfer to 2 to 4 bowls.
Prepare the Bolognese:
  1. While the squash is roasting, make the bolognese.
  2. Heat the algae oil in a large skillet over medium heat. Add the onion and sauté, stirring occasionally, until onion is translucent, about 8 minutes. Add the garlic and herbs (oregano through cayenne) and continue sautéing another 3 minutes.
  3. Scoot the onions off to the side and add the ground beef. Allow the beef to brown without touching it for 3 minutes. Flip and continue browning another 3 minutes. Use a spatula to chop up the meat and stir everything together. Don’t cook the meat all the way through just yet.
  4. Add the sea salt, crushed tomatoes, tomato paste and pure maple syrup (if using) and stir well. Bring sauce to a full boil, then reduce to a simmer. Cook sauce at a gentle bubble, stirring occasionally for 30 minutes (up to 1 hour).
  5. Taste sauce for flavor and add more sea salt to taste.
  6. Serve over spaghetti squash with fresh basil.

Notes

  • *Roast 2 spaghetti squashes if you're serving more than 4 people.
  • **To make recipe Low-FODMAP, omit the onion and garlic and add 1 to 2 tablespoons of cider vinegar, lemon juice, or mustard.

Nutrition Information

Serving 1of 4 Calories 399kcal (20%) Carbohydrates 27g (9%) Protein 25g (50%) Fat 23g (35%) Fiber 6g (24%) Sugar 13g (26%)

Nutrition Facts

Serving: 4to 6 Servings

Amount Per Serving

Calories 399

% Daily Value*

Serving 1of 4
Calories 399kcal 20%
Carbohydrates 27g 9%
Protein 25g 50%
Fat 23g 35%
Fiber 6g 24%
Sugar 13g 26%

* Percent Daily Values are based on a 2,000 calorie diet.